What’s Your Expectation?

Stretching Time at CF 818

For your life?For your career?For your health and FITness?For completing goals and tasks you set out to do?

One of the most common things I’ve seen during my time CrossFitting and coaching has been the propensity for little things to derail people’s journeys toward elite fitness. Small injuries, busy work schedules, family issues, or relationship strife are all reasons one might stop paying attention to their fitness… but they usually aren’t good reasons. We’ve talked about excuses and the fact that your fitness at CrossFit 818 consists of just a few total hours of week. Each of you have […] Read more

Your CrossFit Story…

April 2009…


My CrossFit journey began 4 years ago. I was living in Anaheim, CA working as a trainer for 2 different globo gyms at the time. I had been a trainer for over 6 years at that time. As passionate as I was about helping others reach their personal fitness goals as a trainer, I was bored out of my mind with my personal workouts and training, my workouts and results were at a stand still. Doing chest and tri’s on Monday, Legs on Tuesday, Back and Bi’s on Wednesday and then repeating that […] Read more

Mental WOD #8: Good Habit vs. Bad Habit

Pullups are good for you KS:-)

I am a NBP (Natural Born Procrastinator). It drives me nuts!!!

Over the weekend I believe I learned how to finally combat this unhealthy habit for good.

My mind runs at 160 mph for most of my waking hours. They say the human brain has about 1,500 thoughts in a minute. I think mine is more like 5,000! For as ambitious and motivated I am, I feel I can just as easily get distracted and that leads to procrastination.  

If you mind moves fast like mine, it can not only hard to keep up with […] Read more

A Great Way to Clarify What YOU Want Out of Life…

Don’t drop or else!

At Stanford University they teach an exercise in their creative thinking part of the business faculty called, “2010 exercise”. And that is imagine if you have 20 million dollars in the bank (you inherited it, you won the lottery, you just got the $$$). But simultaneously you have an incurable illness and you only have 10 years left to live.

If you had 20 million dollars and only 10 years left to live…

What choices would you make for your life?

And that begins to clarify things. You start to become clear and think, “Well if I had that money, and only a limited amount of time. […] Read more

What Changes?

Easy to say…Hard to do

Working out and eating healthy works. If you do it, it will work everytime. It is the law of cause and effect. The people that abide by it are successful and the people that resist don’t.

If we know upfront that it will work…Why doesn’t everyone succeed?

We all start a program and are very motivated.

What changes?

What is the difference between those that ‘do it’ and those that don’t?


[…] Read more

Mental WOD #7: Eat the Frog

Old School CFSF early 09

I’m a Procrastinator…There I admit it…I do it!

Point in case, I am writing Monday’s blog at 9:55pm PST.

Procrastination happens to the best of us. The best way I have found over years to overcome the P-word is to Eat the Frog! And it works…

For this week’s Mental WOD everyday you must start your day with doing the hardest, the toughest and the worst thing first. Whether it is working out, making that phone call you’ve been avoiding to make, cleaning your house, or something you have been continuing to put off.

The problem with not doing […] Read more

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100% ‘And Some’

Starting a new workout or nutrition program can be very dawnting at first. The fear of the unknown…

Everyone starts CrossFit at their own individual commitment level. I like to rate someone’s commitment level based on a certain percentage. Like Timmy Ol Tool started yesterday and is really motivated and has a commitment level of 80%

[…] Read more

Are you a Moderator or an Abstainer, When Trying to Give Something Up?

Lunch Time…Yummy in the Tummy

We feel so great when we:
-Exercise regularly 
-Eat Healthy
-Keep a promise to ourselves
-Wake up early to get to the gym
-Get out of debt

One of the great mysteries of happiness is: why don’t we do the things that we know will make us happy? Why do we skip exercising? Why do we eat two doughnuts for breakfast? Why do we buy that thing we don’t really need? Etc.
A piece of advice I often see is, “Be moderate. Don’t have ice cream every night, but if you try to deny yourself altogether, you’ll fall off the wagon. Allow yourself […] Read more

Check YOUR Engine Light…

4 HIGH Performance Women after a 10k

A great way to explain how health and nutrition works for someone who is not ‘getting it’, or to help put things in proper perspective is to make an analogy.

Do you treat your body like you treat your car???Think about it?

When you were a teenager (or if you are) your body is no different than a brand new car. You could slam on the brakes, drive fast, not have to change the oil exactly at 3k miles and you could get away with it. But as you age, it’s no different than your car […] Read more

Mental WOD #7: Gratitude Is The Best Policy

You can even thank your coach during a WOD…not that it will be easy:-)

People appreciate being thanked. You appreciate being thanked. Doesn’t matter if you are a coach, biz exec, mom, etc…

People don’t care about how much you do, people care about how much you care.

This week’s Mental WOD is to reach out to someone and give them a sincere note/message. But to be accepted you must follow these rules:

1. It is unexpected. Never underestimate the element of surprise. When is the last time you received a note/msg of thanks from someone that you didn’t expect? If so, how […] Read more

Act As If…

Visualize, think it, be it, get it

The key responsibility of leadership is to think about the future. No one else can do it for you. – Brian TracyI first heard this phrase years ago when I was watching one of my favorite movies, Boiler Room.

The senior broker in the movie was referring to when a new recruit was making cold calls. He was explaining that you could be whatever/whoever you wanted to be on the phone. At the time he was training Giovanni (the new recruit) with the goal of to get him comfortable on the phone and building confidence […] Read more